Many baby boomers are now looking to strength training whether to help with past injuries, osteoporosis, bone density, or to improve muscle tone. By using resistance bands, you can isolate one muscle at a time and the bands are much easier on your joints than traditional weights. Also, for those that travel, the bands are completely portable and allow you to work out anywhere and anytime. Best of all, the bands are effective in increasing muscle strength and decreasing body fat. Today I will show you a couple of exercises to strengthen and tone your triceps and biceps using the resistance bands.

TRICEPS

Place one handle of the strap under your right heel. Step forward with your left foot.

Step 1: Grab the handle on the other end of the strap with your right hand. Pull the strap taut behind your back and over your shoulder to create resistance. Grip the band with your left hand behind your back for added resistance.

Step 2: Extend your right hand above your head until your elbow is fully extended and then lower to the original position. Keep your elbow as close to your head as possible to get the most out of the exercise.

Do 12 repetitions, then repeat for 12 repetitions on the other side.

BICEPS

Stand on top of the band with your feet shoulder-width and a handle grip in each hand.

Step 1: Pull both handles up to shoulder level maintaining the resistance all the way up.

Step 2: Slowly resist the band as you bring the handles back down to your legs.

MODIFICATION

Adjust the resistance on the band by the position of your feet. If the band is too tight, you can bring your feet in closer or place one foot centered in the middle. To get more resistance on the band, spread your feet wider.

Do 12 repetitions, rest 10 seconds, then repeat for 12 repetitions.

NUTRITION TIP

Try to incorporate plenty of fiber into your diet. Raw fruit is always the best choice and be sure to include the skin which has extra fiber. Fiber lowers your cholesterol and keeps you full a lot longer than most foods. Choose a pear over an apple as the pear has 3 times as much fiber as the apple.

ON THE WEB

Watch a video demonstration of this and other exercises at blufftontoday.com/thesuntoday.

Comments are welcome, so long as they are civil. A Facebook account is required. Abuse may result in the commenter being permanently blocked. Personal attacks are strictly prohibited. We reserve the right to remove any comments at any time.